Dark knight Training Protocol
Strength, power, and endurance. Throw on your black on black outfit to train the big three for anyone looking to increase their athleticism as a whole.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | @8 |
| 2 | 5 reps | @9 | ||
| 2 | 3 reps | @9 | ||
| 2 | 10 reps | @7 | ||
| 2 | Deadlift (Deficit) | 5 | 5 reps | @8 |
| 3 | Dip (Weighted) | 2 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9.5 | ||
| 4 | Bent Over Row (Barbell) | 3 | 8 reps | @9.5 |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps | @8 |
| 6 | Decline Crunch (Weighted) | 5 | 15 reps | — |
| 7 | Run | 1 | 30–45 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps | @8 |
| 2 | 3 reps | @8.5 | ||
| 2 | 2 reps | @9 | ||
| 2 | 10 reps | @6.5 | ||
| 2 | Hang Clean | 1 | 6 reps | @8 |
| 1 | 5 reps | @8 | ||
| 1 | 4 reps | @8 | ||
| 1 | 3 reps | @8 | ||
| 3 | Pull-Up (Weighted) | 4 | 0+ reps | @9.5 |
| 4 | Skull Crusher | 3 | 8 reps | @9.5 |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps | @9.5 |
| 6 | Back Extension (Weighted) | 4 | 10 reps | — |
| 7 | Run | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 2 | 3 reps | @8 |
| 2 | 5 reps | @9 | ||
| 2 | Bench Press (Paused) | 4 | 6 reps | @8 |
| 3 | Romanian Deadlift (Barbell) | 4 | 8 reps | @8 |
| 4 | Bulgarian Split Squat (Barbell) | 3 | 10 reps | @7.5 |
| 5 | Abs Crunch (Machine) | 4 | 12 reps | @9.5 |
| 6 | Bicep Curl (Cable) | 3 | 8 reps | @9.5 |
| 7 | Conditioning Circuit | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5 reps | — |
| 2 | 3 reps | — | ||
| 1 | 2 reps | — | ||
| 1 | 10 reps | — | ||
| 2 | Front Squat (Barbell) | 3 | 6 reps | @8 |
| 3 | T-Bar Row | 4 | 10 reps | @8 |
| 4 | Dip (Weighted) | 4 | 6–8 reps | @8 |
| Superset | ||||
| 5A | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @8 |
| 5B | Lateral Raise (Dumbbell) | 3 | 8 reps | @8 |
| 6 | Back Extension (Weighted) | 3 | 10 reps | @7 |
| 7 | Run | 1 | 45 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Power Clean | 2 | 5 reps | @8 |
| 2 | 3 reps | @8.5 | ||
| 1 | 2 reps | @8.5 | ||
| 1 | 8 reps | @8 | ||
| 2 | Leg Curl | 4 | 8 reps | @8.5 |
| 3 | Leg Extension | 4 | 8 reps | @8.5 |
| 4 | Decline Crunch (Weighted) | 2 | 10 reps | @8 |
| 5 | Hip Thrust (Machine) | 4 | 8 reps | @8.5 |
| Superset | ||||
| 6A | Prowler Push | 4 | 2 min | — |
| 6B | Jump Squat | 4 | 15 reps | @8 |
| 7 | Run | 1 | 30 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Run | 1 | 60 min |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Dark knight Training Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Dark knight Training Protocol is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Dark knight Training Protocol is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
